Yearly Archives: 2015

HITTING and BASE-RUNNING “Mastery of Skills Through Strength and Mobility” SIX WEEK PROGRAM When: Tuesdays and Thursdays @ 12:45 – 2:00 pm (1 Day a Week) Dates: June 20th – July 30th Where: Location: 113 S. Columbus Street in Old Town and Jones Point Park The certified staff will lead you through a baseball training system…

Why DSP Clients Are Fat Burning Machines In our training at DSP, we use exercises that give you the most “bang for your buck”! Exercises like the Kettlebell Swing, Snatch and Clean & Jerk recruit just about every muscle in your body with each repetition. This is the reason why these lifts are not only…

Exercise Variety is Making You Weak Trying to confuse your muscles is, well, confusing. I’d like to think you’d agree that, in order to get better at something, you repeat it over and over again; as opposed to dipping your proverbial finger in many, many different pies. There’s a reason the best footballers in the world…

By Rekha Ayalur Very few of us think back to when we were fresh out of the womb learning to move for the first time. We enter this world as infants with unrestricted mobility. This is the reason why most infants are able to put their foot in their mouth or even touch their…

Parents: Why Your Youth Kids Need To Strength Train A huge issue in you sports today is too much of a focus on skill acquisition. Kids are being asked to focus on one sport and train specifically for that sport. This leads to an increase in injury because of over use and most don’t see the progression…

When In Doubt, Think Strength and Conditioning This article here from Coach Michael Boyle really hits home! Whether it’s weight loss, improving bat speed, first step acceleration or rehabbing a shoulder, more times than not, the best way to improve in all of these areas is to get stronger! Take flexibility for instance. We often find…

By DSP Performance Coach, Rekha Ayalur Fall has officially arrived in DC and with that comes all of the fall sports that we all love! This past weekend, the DSP team had a chance to go out to the brand new Evergreen Sportsplex in Leesburg, VA. What an absolutely amazing facility! Imagine…

Happy Labor Day to all! I am doing my best to celebrate this awesome day by working on DSP’s Winter programs…yes already! I am writing this email from the Starbucks in Crystal City. I like this location a lot… especially today with no one is around because of the holiday. Speaking of the winter, make sure to be…

The 5 Biggest Mistakes Almost Everyone Makes When Using Kettlebells by Darius Gilbert R.K.C. Team Leader BIG Mistake #1: Too Focused on Quantity and not Quality At DSP, our main focus in the training process is to make sure that all of our clients experience a positive adaptation. In other words,…

Well, it was a great week for a couple of our athletes at DSP! I am sure you all have seen footage of Episcopal High School Pitcher Hughes Page working out. He is one of our hardest working athletes and has set the bar high for all future and current DSP athletes. Well just in case…

15 Lessons to Leaning Out It’s that time of year where everyone is looking for the quickest way to get that “beach body”! We are not believers of crash dieting at DSP. We do believe in making smart dietary and lifestyle changes in order to achieve the body you’re looking for. In our…

A huge and very important component of our performance programs at DSP is single leg training. Sports are played on one leg, so an athlete’s ability to be explosive on one leg has to be addressed in their strength work. Single leg training has been shown to improve Rate of Force of Development (RFD) and contribute to power…

Dynamic Sport Performance Baseball Hitting Bootcamp Every player dreams of hitting home runs and scorching line drives. The problem is most hitters have not been given the recipe to create them. Instead they have received old and inaccurate instructions like these… • Watch the ball hit the bat. • Squish the bug. • Swing down…

We will be holding a 6 Week Mini Strength and Speed Session that will run from May 12th – June 18th. Workouts will run from 4:30 – 5:45.This is a great opportunity to stay in game ready shape for those transitioning from the Spring season to Summer. We only have 3 spots available. First come, first serve! Pitching Instruction Our…

How Body Fat Affects Athletic Performance This is an outstanding article here. When I committed to go play football at the University of Virginia, my first thought was that I would have to get a lot bigger. My workouts looked like something you would find in Arnold Schwarzenegger’s journal and I tried to…

To all athletes in the Washington Metropolitan area looking for a serious and leading edge strength and conditioning program to join this summer, you don’t want to miss out on this year’s camp! Dynamic Sport Performance’s speed and agility training program will help athletes improve their acceleration, deceleration, reaction time and…